Latest news with #MobilityMaker
Yahoo
12-08-2025
- Health
- Yahoo
Guarding is why you can't get rid of that ongoing tension in your body
Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' That persistent tension in your back, hip or shoulder never seems to fully resolve despite stretching before and after workouts, foam rolling, and even visiting a massage therapist regularly. In fact, sometimes the tightness feels worse after stretching. If this situation sounds familiar, your body might not just be tight — it may be protecting itself through involuntary muscle contractions. Recognizing the distinction between mechanical tightness and protective tension is crucial for anyone experiencing chronic stiffness, recurring pain or short-term mobility gains that just won't stick. Understanding your body's protection system Your nervous system constantly monitors your body for potential threats — not just external dangers, but internal instabilities and areas of weakness or injury. When your body detects a risk to physical function, it responds by creating protective tension to limit movement in vulnerable areas. This protective response can be triggered by various factors: poor posture or movement patterns that create misalignment, chronic stress that keeps your body in a heightened state of alert, joint instability that makes your nervous system feel unsafe, or past injuries that never fully healed. Unlike simple mechanical muscle tightness from overuse, protective tension is your body's attempt to generate stability where it perceives a lack. As a mobility coach in professional sports, I am constantly assessing my clients to ensure that we don't overlook areas where protective tension is present. It's important to acknowledge and address it as soon as possible to avoid it becoming counterproductive. Otherwise, what starts as an initially helpful safeguard can evolve into chronic tension that limits movement, creates pain, and resists traditional stretching and soft-tissue release techniques, such as massage and foam rolling. How to recognize protective tension How can you tell whether your stiffness is protective rather than mechanical? In my experience, there are four primary indicators: 1. Areas that feel worse after stretching are a major red flag. If you consistently stretch a tight spot in your back or neck only to experience fleeting relief that gives way to increased painful restriction, your nervous system may be responding to what it perceives as a threat by creating even more guarding. 2. One-sided tension that doesn't respond to bilateral stretching can indicate a protective response. For example, if only your right hip flexor feels tight despite stretching both sides equally, your nervous system may be guarding that specific area for a reason — perhaps due to residual effects of an old injury, pelvic misalignment, joint instability or weakness on that side. 3. Recurring tightness in the same areas despite consistent stretching is another strong indicator. If you've been doing hamstring stretches regularly for months without lasting improvement, the issue may not be muscle length but nervous system protection. 4. Painful stiffness that varies dramatically in intensity based on stress levels, sleep quality or emotional state also suggests protective guarding. Basic mechanical tightness happens in direct correlation with physical activity, abating within a few days. In contrast, protective tension is more chronic and fluctuates with the overall state of your nervous system. If you recognize any of these potential symptoms of protective tension in yourself, see your doctor to determine whether you have any underlying injuries or other pathological issues requiring additional treatment. Work with your nervous system, not against it When you have protective tension, remember that it's a nervous system reaction rather than strictly a muscular condition. You cannot simply 'stretch out' impacted muscles. Too often, traditional stretching can actually increase tightening by forcing deep muscle lengthening that makes your nervous system feel threatened. A gentler, more comprehensive, mind-body approach that addresses your overall nervous system state is necessary to help your body feel safe enough to let go so that you can begin working to reestablish healthy patterns of movement. Regular practices that promote nervous system regulation, such as breathing exercises, meditation and walks in nature, can help decrease stress levels and help your body let go of guarding patterns. Core stability and postural control also play crucial roles in helping your nervous system feel safe. A strong, stable core helps provide the foundation your nervous system needs to allow mobility in other areas. If your deep stabilizing muscles aren't doing their jobs effectively, your nervous system may create tension in other areas to compensate. Sleep quality directly affects your nervous system's threat detection sensitivity. Poor sleep can make your nervous system more reactive, leading to increased protective tension even in response to normal daily activities. Tips for easing into lasting mobility For best results, work with a physical therapist or qualified trainer who is familiar with protective tension to determine the most appropriate corrective exercises for your specific needs. Before attempting any mobility work, spend a few minutes focusing on deep, rhythmic breathing to downregulate your nervous system and shift it into a more receptive state. Practice five or six rounds of a stress-relieving 5-7-3 breathing pattern: Inhale for a count of five, exhale for seven and pause for a count of three before the next breath. Your breath directly influences your nervous system: Slow, controlled breathing signals safety, putting you into a parasympathetic 'rest-and-restore' state, while rapid, shallow breathing can trigger a sympathetic 'fight-or-flight' state, triggering more guarding. Try to maintain slow, deep, conscious breathing during any stretching and mobility training. Start with gentle, controlled movements that stay within your comfortable range of motion rather than pushing to your end range. This approach keeps your nervous system from sounding the alarm, showing it that movement can be safe and controlled rather than forced or aggressive. To create lasting results, combine mobility work with strength training for stability. Protective tension often exists because your nervous system doesn't trust that a joint or region is strong or stable enough to handle the demands placed on it. By improving strength and control, you are building the stability your body needs to feel supported. Finally, be sure to prioritize adequate rest and recovery. A well-rested nervous system will be far more willing to release guarding mechanisms and allow functional movement. Remember, your body's protective responses aren't obstacles to overcome: They are intelligent communications about what your inner systems need to feel safe and function optimally. When you honor this wisdom, you're laying the foundation for sustainable mobility and pain relief. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
12-08-2025
- Health
- CNN
Guarding is why you can't get rid of that ongoing tension in your body
Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' That persistent tension in your back, hip or shoulder never seems to fully resolve despite stretching before and after workouts, foam rolling, and even visiting a massage therapist regularly. In fact, sometimes the tightness feels worse after stretching. If this situation sounds familiar, your body might not just be tight — it may be protecting itself through involuntary muscle contractions. Recognizing the distinction between mechanical tightness and protective tension is crucial for anyone experiencing chronic stiffness, recurring pain or short-term mobility gains that just won't stick. Your nervous system constantly monitors your body for potential threats — not just external dangers, but internal instabilities and areas of weakness or injury. When your body detects a risk to physical function, it responds by creating protective tension to limit movement in vulnerable areas. This protective response can be triggered by various factors: poor posture or movement patterns that create misalignment, chronic stress that keeps your body in a heightened state of alert, joint instability that makes your nervous system feel unsafe, or past injuries that never fully healed. Unlike simple mechanical muscle tightness from overuse, protective tension is your body's attempt to generate stability where it perceives a lack. As a mobility coach in professional sports, I am constantly assessing my clients to ensure that we don't overlook areas where protective tension is present. It's important to acknowledge and address it as soon as possible to avoid it becoming counterproductive. Otherwise, what starts as an initially helpful safeguard can evolve into chronic tension that limits movement, creates pain, and resists traditional stretching and soft-tissue release techniques, such as massage and foam rolling. How can you tell whether your stiffness is protective rather than mechanical? In my experience, there are four primary indicators: 1. Areas that feel worse after stretching are a major red flag. If you consistently stretch a tight spot in your back or neck only to experience fleeting relief that gives way to increased painful restriction, your nervous system may be responding to what it perceives as a threat by creating even more guarding. 2. One-sided tension that doesn't respond to bilateral stretching can indicate a protective response. For example, if only your right hip flexor feels tight despite stretching both sides equally, your nervous system may be guarding that specific area for a reason — perhaps due to residual effects of an old injury, pelvic misalignment, joint instability or weakness on that side. 3. Recurring tightness in the same areas despite consistent stretching is another strong indicator. If you've been doing hamstring stretches regularly for months without lasting improvement, the issue may not be muscle length but nervous system protection. 4. Painful stiffness that varies dramatically in intensity based on stress levels, sleep quality or emotional state also suggests protective guarding. Basic mechanical tightness happens in direct correlation with physical activity, abating within a few days. In contrast, protective tension is more chronic and fluctuates with the overall state of your nervous system. If you recognize any of these potential symptoms of protective tension in yourself, see your doctor to determine whether you have any underlying injuries or other pathological issues requiring additional treatment. When you have protective tension, remember that it's a nervous system reaction rather than strictly a muscular condition. You cannot simply 'stretch out' impacted muscles. Too often, traditional stretching can actually increase tightening by forcing deep muscle lengthening that makes your nervous system feel threatened. A gentler, more comprehensive, mind-body approach that addresses your overall nervous system state is necessary to help your body feel safe enough to let go so that you can begin working to reestablish healthy patterns of movement. Regular practices that promote nervous system regulation, such as breathing exercises, meditation and walks in nature, can help decrease stress levels and help your body let go of guarding patterns. Core stability and postural control also play crucial roles in helping your nervous system feel safe. A strong, stable core helps provide the foundation your nervous system needs to allow mobility in other areas. If your deep stabilizing muscles aren't doing their jobs effectively, your nervous system may create tension in other areas to compensate. Sleep quality directly affects your nervous system's threat detection sensitivity. Poor sleep can make your nervous system more reactive, leading to increased protective tension even in response to normal daily activities. For best results, work with a physical therapist or qualified trainer who is familiar with protective tension to determine the most appropriate corrective exercises for your specific needs. Before attempting any mobility work, spend a few minutes focusing on deep, rhythmic breathing to downregulate your nervous system and shift it into a more receptive state. Practice five or six rounds of a stress-relieving 5-7-3 breathing pattern: Inhale for a count of five, exhale for seven and pause for a count of three before the next breath. Your breath directly influences your nervous system: Slow, controlled breathing signals safety, putting you into a parasympathetic 'rest-and-restore' state, while rapid, shallow breathing can trigger a sympathetic 'fight-or-flight' state, triggering more guarding. Try to maintain slow, deep, conscious breathing during any stretching and mobility training. Start with gentle, controlled movements that stay within your comfortable range of motion rather than pushing to your end range. This approach keeps your nervous system from sounding the alarm, showing it that movement can be safe and controlled rather than forced or aggressive. To create lasting results, combine mobility work with strength training for stability. Protective tension often exists because your nervous system doesn't trust that a joint or region is strong or stable enough to handle the demands placed on it. By improving strength and control, you are building the stability your body needs to feel supported. Finally, be sure to prioritize adequate rest and recovery. A well-rested nervous system will be far more willing to release guarding mechanisms and allow functional movement. Remember, your body's protective responses aren't obstacles to overcome: They are intelligent communications about what your inner systems need to feel safe and function optimally. When you honor this wisdom, you're laying the foundation for sustainable mobility and pain relief. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
12-08-2025
- Health
- CNN
Is chronic back or shoulder tension limiting your movement? An expert explains what to do
Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' That persistent tension in your back, hip or shoulder never seems to fully resolve despite stretching before and after workouts, foam rolling, and even visiting a massage therapist regularly. In fact, sometimes the tightness feels worse after stretching. If this situation sounds familiar, your body might not just be tight — it may be protecting itself through involuntary muscle contractions. Recognizing the distinction between mechanical tightness and protective tension is crucial for anyone experiencing chronic stiffness, recurring pain or short-term mobility gains that just won't stick. Your nervous system constantly monitors your body for potential threats — not just external dangers, but internal instabilities and areas of weakness or injury. When your body detects a risk to physical function, it responds by creating protective tension to limit movement in vulnerable areas. This protective response can be triggered by various factors: poor posture or movement patterns that create misalignment, chronic stress that keeps your body in a heightened state of alert, joint instability that makes your nervous system feel unsafe, or past injuries that never fully healed. Unlike simple mechanical muscle tightness from overuse, protective tension is your body's attempt to generate stability where it perceives a lack. As a mobility coach in professional sports, I am constantly assessing my clients to ensure that we don't overlook areas where protective tension is present. It's important to acknowledge and address it as soon as possible to avoid it becoming counterproductive. Otherwise, what starts as an initially helpful safeguard can evolve into chronic tension that limits movement, creates pain, and resists traditional stretching and soft-tissue release techniques, such as massage and foam rolling. How can you tell whether your stiffness is protective rather than mechanical? In my experience, there are four primary indicators: 1. Areas that feel worse after stretching are a major red flag. If you consistently stretch a tight spot in your back or neck only to experience fleeting relief that gives way to increased painful restriction, your nervous system may be responding to what it perceives as a threat by creating even more guarding. 2. One-sided tension that doesn't respond to bilateral stretching can indicate a protective response. For example, if only your right hip flexor feels tight despite stretching both sides equally, your nervous system may be guarding that specific area for a reason — perhaps due to residual effects of an old injury, pelvic misalignment, joint instability or weakness on that side. 3. Recurring tightness in the same areas despite consistent stretching is another strong indicator. If you've been doing hamstring stretches regularly for months without lasting improvement, the issue may not be muscle length but nervous system protection. 4. Painful stiffness that varies dramatically in intensity based on stress levels, sleep quality or emotional state also suggests protective guarding. Basic mechanical tightness happens in direct correlation with physical activity, abating within a few days. In contrast, protective tension is more chronic and fluctuates with the overall state of your nervous system. If you recognize any of these potential symptoms of protective tension in yourself, see your doctor to determine whether you have any underlying injuries or other pathological issues requiring additional treatment. When you have protective tension, remember that it's a nervous system reaction rather than strictly a muscular condition. You cannot simply 'stretch out' impacted muscles. Too often, traditional stretching can actually increase tightening by forcing deep muscle lengthening that makes your nervous system feel threatened. A gentler, more comprehensive, mind-body approach that addresses your overall nervous system state is necessary to help your body feel safe enough to let go so that you can begin working to reestablish healthy patterns of movement. Regular practices that promote nervous system regulation, such as breathing exercises, meditation and walks in nature, can help decrease stress levels and help your body let go of guarding patterns. Core stability and postural control also play crucial roles in helping your nervous system feel safe. A strong, stable core helps provide the foundation your nervous system needs to allow mobility in other areas. If your deep stabilizing muscles aren't doing their jobs effectively, your nervous system may create tension in other areas to compensate. Sleep quality directly affects your nervous system's threat detection sensitivity. Poor sleep can make your nervous system more reactive, leading to increased protective tension even in response to normal daily activities. For best results, work with a physical therapist or qualified trainer who is familiar with protective tension to determine the most appropriate corrective exercises for your specific needs. Before attempting any mobility work, spend a few minutes focusing on deep, rhythmic breathing to downregulate your nervous system and shift it into a more receptive state. Practice five or six rounds of a stress-relieving 5-7-3 breathing pattern: Inhale for a count of five, exhale for seven and pause for a count of three before the next breath. Your breath directly influences your nervous system: Slow, controlled breathing signals safety, putting you into a parasympathetic 'rest-and-restore' state, while rapid, shallow breathing can trigger a sympathetic 'fight-or-flight' state, triggering more guarding. Try to maintain slow, deep, conscious breathing during any stretching and mobility training. Start with gentle, controlled movements that stay within your comfortable range of motion rather than pushing to your end range. This approach keeps your nervous system from sounding the alarm, showing it that movement can be safe and controlled rather than forced or aggressive. To create lasting results, combine mobility work with strength training for stability. Protective tension often exists because your nervous system doesn't trust that a joint or region is strong or stable enough to handle the demands placed on it. By improving strength and control, you are building the stability your body needs to feel supported. Finally, be sure to prioritize adequate rest and recovery. A well-rested nervous system will be far more willing to release guarding mechanisms and allow functional movement. Remember, your body's protective responses aren't obstacles to overcome: They are intelligent communications about what your inner systems need to feel safe and function optimally. When you honor this wisdom, you're laying the foundation for sustainable mobility and pain relief. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
12-08-2025
- Health
- CNN
Is chronic back or shoulder tension limiting your movement? An expert explains what to do
Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' That persistent tension in your back, hip or shoulder never seems to fully resolve despite stretching before and after workouts, foam rolling, and even visiting a massage therapist regularly. In fact, sometimes the tightness feels worse after stretching. If this situation sounds familiar, your body might not just be tight — it may be protecting itself through involuntary muscle contractions. Recognizing the distinction between mechanical tightness and protective tension is crucial for anyone experiencing chronic stiffness, recurring pain or short-term mobility gains that just won't stick. Your nervous system constantly monitors your body for potential threats — not just external dangers, but internal instabilities and areas of weakness or injury. When your body detects a risk to physical function, it responds by creating protective tension to limit movement in vulnerable areas. This protective response can be triggered by various factors: poor posture or movement patterns that create misalignment, chronic stress that keeps your body in a heightened state of alert, joint instability that makes your nervous system feel unsafe, or past injuries that never fully healed. Unlike simple mechanical muscle tightness from overuse, protective tension is your body's attempt to generate stability where it perceives a lack. As a mobility coach in professional sports, I am constantly assessing my clients to ensure that we don't overlook areas where protective tension is present. It's important to acknowledge and address it as soon as possible to avoid it becoming counterproductive. Otherwise, what starts as an initially helpful safeguard can evolve into chronic tension that limits movement, creates pain, and resists traditional stretching and soft-tissue release techniques, such as massage and foam rolling. How can you tell whether your stiffness is protective rather than mechanical? In my experience, there are four primary indicators: 1. Areas that feel worse after stretching are a major red flag. If you consistently stretch a tight spot in your back or neck only to experience fleeting relief that gives way to increased painful restriction, your nervous system may be responding to what it perceives as a threat by creating even more guarding. 2. One-sided tension that doesn't respond to bilateral stretching can indicate a protective response. For example, if only your right hip flexor feels tight despite stretching both sides equally, your nervous system may be guarding that specific area for a reason — perhaps due to residual effects of an old injury, pelvic misalignment, joint instability or weakness on that side. 3. Recurring tightness in the same areas despite consistent stretching is another strong indicator. If you've been doing hamstring stretches regularly for months without lasting improvement, the issue may not be muscle length but nervous system protection. 4. Painful stiffness that varies dramatically in intensity based on stress levels, sleep quality or emotional state also suggests protective guarding. Basic mechanical tightness happens in direct correlation with physical activity, abating within a few days. In contrast, protective tension is more chronic and fluctuates with the overall state of your nervous system. If you recognize any of these potential symptoms of protective tension in yourself, see your doctor to determine whether you have any underlying injuries or other pathological issues requiring additional treatment. When you have protective tension, remember that it's a nervous system reaction rather than strictly a muscular condition. You cannot simply 'stretch out' impacted muscles. Too often, traditional stretching can actually increase tightening by forcing deep muscle lengthening that makes your nervous system feel threatened. A gentler, more comprehensive, mind-body approach that addresses your overall nervous system state is necessary to help your body feel safe enough to let go so that you can begin working to reestablish healthy patterns of movement. Regular practices that promote nervous system regulation, such as breathing exercises, meditation and walks in nature, can help decrease stress levels and help your body let go of guarding patterns. Core stability and postural control also play crucial roles in helping your nervous system feel safe. A strong, stable core helps provide the foundation your nervous system needs to allow mobility in other areas. If your deep stabilizing muscles aren't doing their jobs effectively, your nervous system may create tension in other areas to compensate. Sleep quality directly affects your nervous system's threat detection sensitivity. Poor sleep can make your nervous system more reactive, leading to increased protective tension even in response to normal daily activities. For best results, work with a physical therapist or qualified trainer who is familiar with protective tension to determine the most appropriate corrective exercises for your specific needs. Before attempting any mobility work, spend a few minutes focusing on deep, rhythmic breathing to downregulate your nervous system and shift it into a more receptive state. Practice five or six rounds of a stress-relieving 5-7-3 breathing pattern: Inhale for a count of five, exhale for seven and pause for a count of three before the next breath. Your breath directly influences your nervous system: Slow, controlled breathing signals safety, putting you into a parasympathetic 'rest-and-restore' state, while rapid, shallow breathing can trigger a sympathetic 'fight-or-flight' state, triggering more guarding. Try to maintain slow, deep, conscious breathing during any stretching and mobility training. Start with gentle, controlled movements that stay within your comfortable range of motion rather than pushing to your end range. This approach keeps your nervous system from sounding the alarm, showing it that movement can be safe and controlled rather than forced or aggressive. To create lasting results, combine mobility work with strength training for stability. Protective tension often exists because your nervous system doesn't trust that a joint or region is strong or stable enough to handle the demands placed on it. By improving strength and control, you are building the stability your body needs to feel supported. Finally, be sure to prioritize adequate rest and recovery. A well-rested nervous system will be far more willing to release guarding mechanisms and allow functional movement. Remember, your body's protective responses aren't obstacles to overcome: They are intelligent communications about what your inner systems need to feel safe and function optimally. When you honor this wisdom, you're laying the foundation for sustainable mobility and pain relief. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
07-08-2025
- Health
- CNN
Strengthen your feet with a simple daily routine from a podiatrist
Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' Whether you're taking a morning walk or chasing after a little one, your feet bear your body weight with every step you take. Yet they are often one of the most neglected aspects of any fitness routine. Like any other part of your body, your feet respond to training. Overlooking them can have far-reaching consequences. Your feet are your body's foundation, so when they lack strength, mobility or stability, it creates ripple effects up through the muscles and joints of the rest of your body. Poor foot function not only contributes to inflammatory conditions such as plantar fasciitis and Achilles tendinopathy but also to ankle problems, knee pain, hip tightness and even low back strain. Understanding how to care for your feet isn't just about preventing foot pain — it's about supporting your entire body's movement potential. Your feet are remarkable structures containing 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments. This complex architecture allows your feet to adapt to various surfaces while providing the strength and mobility needed for stability and propulsion. The foot's arch system acts like a natural shock absorber and spring. When functioning properly, your arches compress slightly upon impact to absorb force, then recoil to help propel you forward. Your toes also play a crucial role, providing balance, grip and the final push-off during each step. How your feet function directly influences everything above them. Your ankles, knees, hips and spine all depend on proper foot mechanics for optimal alignment and movement. When your feet can't do their job effectively, other parts of your body compensate, often leading to overuse injuries and pain. 'You could really generalize it as causing postural fatigue,' said Dr. Emily Splichal, a functional podiatrist in Chandler, Arizona. 'When your feet aren't working optimally, people just can't stand as long as they used to or move as they would like to. Their foot fatigue limits their ability to do certain activities, like hikes or even walking the dog.' Try these simple assessments to evaluate your foot strength and mobility. Toe spread test: While seated, try to spread your toes apart without lifting them off the ground. If your toes barely move or curl under, you may have limited toe mobility. Arch control assessment: Stand with your feet hip-width apart. Try to lift your arches while keeping your toes and heels on the ground. If you can't create a visible arch lift, your intrinsic foot muscles may be weak. Calf-raise quality: Perform 20 single-leg calf raises. Place your hands on a wall or the back of a chair for stability, and stand with your feet hip-width apart. Bend your left leg to lift it off the floor, and then raise and lower your right heel while keeping your right leg straight. If you experience foot cramping, ankle wobbling or can't complete the set, it suggests weakness in your foot and ankle complex. These tests aren't diagnostic tools, but they can highlight areas that need attention. Editor's note: Splichal advises seeking professional help if you experience pain that is persistent and not resolved through exercise and rest. To strengthen your feet, Splichal suggests a simple three-exercise routine that takes just minutes to complete: 1. The forward lean exercise helps activate your foot muscles and improve stability. Stand tall and stiff as a board, spread your toes wide, then lean your body forward slightly. As you lean, your toes will naturally grip into the ground, activating the muscles that stabilize your posture and strengthen your feet. Lean, pause and return to the start. Repeat for five repetitions on each side. 2. The short foot exercise targets the arch-supporting muscles through conscious toe activation. While standing in a split-stance position, focus on spreading and gripping the ground with the toes of your front foot. Splichal integrates this exercise with breathing: 'Every time your toes push into the ground, focus on exhaling through your nose. Inhale to relax.' Practice this through five breaths on each side. 3. The single-leg balance challenge combines foot strengthening with functional stability. After performing the first two exercises, practice standing on one leg for 10 seconds, then switch sides. Splichal calls for performing this sequence daily: 'Five forward leans, five inhale-exhales with short foot activation, then the single-leg balance for 10 seconds on each side. I want those exercises done every single day if people can.' Just looking at most modern, stylish footwear, it's easy to see how narrow toe boxes and high heels could create problems over time. But excessive cushioning and arch support can also weaken foot muscles by doing the work your feet should naturally be doing themselves. Splichal said her goal is to 'get everyone into as close to natural footwear as possible.' Natural or minimalist shoes mimic being barefoot — without extra cushioning, supports or lifts. She emphasized, however, that the transition depends on three key factors: foot type, injury history and intended activity. 'A flat foot is less stable than a high arch, so maybe they might have a harder time getting into natural footwear,' she explained. 'Someone with a history of chronic plantar fasciitis is going to be different trying to get into minimal shoes than someone else. And then there's the activity — are they requiring these shoes to run a marathon or for standing on their feet as a nurse? That might not make sense for minimal shoes.' Regardless of activity, Splichal said it is important to prioritize shoes with wider toe boxes, minimal heel-to-toe drop, and flexible soles. While she acknowledged research showing that minimalist footwear can strengthen foot muscles and improve toe flexor strength, she doesn't view shoes as 'the only or best way to strengthen the foot.' Instead, she advocates for intentional foot exercises combined with consistent recovery practices. Splichal recommends two foot recovery techniques everyone should do daily. Twice-daily foot release: To release feet, she instructs her patients to step on a textured ball for two minutes — changing foot position slightly every 30 seconds to ensure pressure is applied throughout all areas of the bottom of the foot. If you don't have a specialized foot-release ball, she said golf or lacrosse balls can also work. To ensure it becomes a daily habit, she advised that people 'do it when they brush their teeth.' Using this habit-stacking technique will help build it into your existing routine, making it easier to remain consistent. End-of-day toe spacer relief: Splichal also recommends that everyone wear toe spacers nightly for 15 to 20 minutes. She said that toe spacers can benefit anyone — not just those with bunions or hammertoes — helping fight foot fatigue and counter the impact of restrictive footwear. Your feet have carried you through every step of your life up until this point — isn't it time you gave them the attention they deserve? By incorporating foot-specific exercises, recovery and mindful footwear choices into your lifestyle, you can build a stronger foundation of support for years to come. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
